Posted by IN

Miami Vice

9 November 2015


Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Bench Press (6 x 2 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups